A day on the golf course can be good for your health.
You’re walking, spending time outside, and giving your mind a break from the usual day-to-day stress. But if you’re out there for several hours, golf can also be tough on your feet, back, skin and energy levels.
“Golf is a great way to stay active, but it still places demand on your body,” says Mitchell Lyons, MS, CSCS, a strength and conditioning specialist with Hartford HealthCare. “The right gear can help protect your joints, improve comfort and make it easier to enjoy the game without feeling worn down afterward.”
That’s why a few smart items in your golf bag – and on your body – can go a long way.
Here are 10 golf essentials that can help keep you healthy on the course.
1. Supportive golf shoes
Golf may not look like a high impact sport, but your feet still do a lot of work over 18 holes.
“If your shoes don’t give you enough support, you start to lose stability, and that stress can move up the chain from your feet into your knees, hips and even your lower back,” says Lyons.
Look for golf shoes with good arch support, a stable heel and enough room in the toe box so your feet don’t feel squeezed by the back nine. Try shoes on with the socks you normally golf in, and pay attention to how they feel when you rotate, not just when you walk.
> Related: 5 Worst Shoes for Your Feet
2. Moisture-wicking clothing
A long round in the heat can leave you sweaty and drained fast. Cotton may feel comfortable at first, but once it gets wet, it can stay heavy and make it harder for your body to cool down.
“Lightweight, breathable fabrics can help your body stay cooler and more comfortable during long stretches outside,” says Lyons.
Choose moisture-wicking shirts, shorts or pants that pull sweat away from your skin. For especially hot days, lighter colors and UPF-rated fabrics can make a difference. And if you tend to sweat a lot, keep an extra glove, towel or shirt in your bag so you can reset mid-round instead of feeling uncomfortable for the last nine holes.
> Related: 4 Common Golf Injuries and How to Avoid Them
3. A wide-brim hat or sun-protective cap
Hours in direct sunlight can add up quickly on the golf course.
“Golfers often underestimate how much sun exposure they’re getting during a round,” says Lyons.
A wide-brim hat gives the most coverage, but a sun-protective cap with a neck flap can also be useful if you do not like the feel of a full brim during your swing. Be sure to choose something lightweight, breathable and secure enough that you aren’t adjusting it before every shot.
> Related: Heading Outside? Protect Your Skin with These Tips from Dermatologists
4. Polarized sunglasses
Protecting your eyes matters just as much as protecting your skin.
“Sunglasses help reduce glare and eye strain while also protecting against UV damage,” says Lyons.
For golf, look for sunglasses that offer 100% UVA and UVB protection. Polarized lenses can help cut glare, which can be especially helpful on bright days or courses with water hazards.
Fit matters too. Choose a pair that stays put when you swing, bend down to read a putt or look up to follow your ball flight.
> Related: Why Am I So Tired After a Day in the Sun?
5. A reusable water bottle
When you’re focused on your game, it’s easy to forget to drink enough water. But dehydration can affect how you feel and how you play.
“Not only can dehydration become a health issue, but it also shows up in your performance pretty quickly,” says Lyons. “By the time you feel thirsty, your energy and focus are already starting to drop.”
Bring a reusable water bottle that is large enough to last several holes, and refill it whenever you have the chance. An insulated bottle can help keep water cold, which makes you more likely to drink it on hot days.
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6. Electrolyte packets or a sports drink
On especially hot or humid days, water may not be the only thing your body needs.
“If you’re sweating a lot—especially if you’re walking—you’re losing more than just water,” says Lyons. “Electrolytes help with muscle function and can keep you from feeling tired on the back nine.”
Keep a few electrolyte packets in your golf bag so you can mix one into your water when needed. You don’t necessarily need a sports drink for every casual round, but it can be helpful during hot rounds or long practice sessions.
> Related: How to Pick the Right Electrolyte Drink
7. Healthy grab-and-go snacks
Golf rounds can stretch longer than you expect.
“Having a balanced snack on hand can help keep your energy steady and prevent that mid-round crash,” says Lyons.
Simple options like nuts, fruit or a protein bar can help you feel better from the first tee to the last hole. Planning ahead can also help. A snack every few holes, along with water and electrolytes, can help you stay energized and avoid feeling worn down late in the round.
> Related: 13 Oven-Free Healthy Summer Meals and Snacks
8. Sunscreen you’ll actually reapply
Putting sunscreen on once before your round usually isn’t enough.
“Sunscreen works best when you use enough of it and remember to reapply,” says Lyons.
Keeping sunscreen with your other golf essentials and try to reapply at the turn or every few hours, especially if you’re sweating. Sticks and sprays can be convenient for mid-round use, but make sure you apply enough and rub it in when needed.
> Related: Which SPF Sunscreen Should I Use?
9. A pushcart or lightweight golf bag
Carrying a heavy golf bag for 18 holes can quickly wear down your shoulders and lower back.
Reducing the load you carry can help take pressure off your back, neck and shoulders.
“If you’re playing often, using a pushcart or lighter setup can make a noticeable difference on your body,” says Lyons. “And, if you haven’t gone bag shopping in a while, there are more lighter options than ever before, and a purchase can be worth it in the long run.”
If you like walking, a pushcart can help you get the benefits of movement without carrying all the weight on your body. If you prefer carrying, choose a lightweight stand bag with comfortable dual straps, and clean out unnecessary items before each round. Extra balls, old gloves, rain gear, training aids and full water bottles can make your bag heavier than you realize.
> Related: 7 Simple Ways to Prevent Golf Cart Injuries
10. A simple stretching tool
Golf involves a lot of twisting, bending and rotating. Starting cold can make your swing feel stiff and may put extra strain on your back, hips and shoulders.
“Even a quick 3 to 5-minute warm-up can make a big difference,” he adds. “Getting your hips, thoracic spine and shoulders moving a bit before you swing helps you move more freely and can reduce unnecessary strain over the course of a round.
A stretch band, alignment stick or small mobility tool can make it easier to warm up before you play. Focus on movements that loosen your shoulders, hips, hamstrings and upper back.
> Related: How to Avoid and Treat Shoulder Injuries in Golf
A little preparation can go a long way
You don’t need a fancy setup to play golf in a healthier way.
But the right golf essentials can help protect your body, improve your comfort and make the game more enjoyable from start to finish.
“Golf should help you feel good, not leave you sore and exhausted,” says Lyons.
